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 * 0:45 meet Stephanie Small
 * 5:15 Stephanie’s post on interpreting scientific literature [https://www.instagram.com/p/CZecGP1LG_i/] 
 * 7:00 Stephanie’s work: Impact of CHO restriction vs energy restriction on exogenous CHO oxidation during exercise [https://academic.oup.com/advances/advance-article/doi/10.1093/advances/nmab124/6426175?login=false]
   * CHO oxidation not affected by low CHO diet
   * CHO oxidation is impaired in energy deficient individuals
 * 11:30 what about training the digestive system to maximize tolerance of CHO during exercise?
 *  13:15 train low / race high
   * Reported benefits
   * Impact on performance
   * Train low is not for recreational athletes
   * RPE is higher for ‘train low’ cohort 
 * 21:30 effect of carb intake on high intensity workouts
 * 25:30 gut training strategies for those who want to try train low
 * 27:30 the value of whole foods for ultra endurance events
 * 29:45 balancing training performance and fat loss
 * 32:30 timelines for sustainable fat loss
 * 36:00 hide the weight data?

Learn more about Stephanie at her website [https://stephaniesmallcoaching.com/]and follow her on Instagram [https://www.instagram.com/stephaniesmall.rd/].

RD Stephanie Small

Endurance Innovation examines the technology, science, and engineering shaping modern endurance sport. Each episode features a focused conversation with researchers, coaches, and industry practitioners working in areas such as cycling aerodynamics, triathlon equipment, performance modeling, training science, biomechanics, and data analysis.

Rather than speculation or trend-driven commentary, the show emphasizes evidence-based methods and practical applications for athletes and coaches across cycling, triathlon, and other long-course disciplines. Topics include aerodynamic testing, cooling, running and cycling performance, endurance nutrition, training strategies, and the tools that support both high-performance and age-group athletes.

New episodes are released periodically.